8 sources: 2 meta-analyses, 5 randomised controlled trials, 1 systematic review

Flexibility · 15 min slot · 2–3x per week

PNF Contract-Relax (Partner-Free)

PNF (contract-relax) can produce strong acute range gains. Use submaximal contractions and never hold your breath. All drills here are self-administered with a strap or floor, no partner needed.

How often: 2–3x per week · planning default, not from the research

When: any time · the sources state no time of day; the planner's slot is a default

The time slot is a planning choice: a swap can keep it.

The evidence applies to the practice, not to these particular steps — they are one way to carry it out.

1
PNF Hamstring Contract-Relax (Strap)
3–4 contract-relax cycles per side (5–10s push each)
Ease into new range after each contraction.
Slot: joint-specific ROM
Named by a Round-2 reviewApp-designed prescriptionthe finding states no duration for this.
8 options for this requirement
These are the practices the completed Round-2 reviews name for joint-specific ROM. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
18 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in repetitions and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Dynamic warm-up
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
36 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Vibration-assisted
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Wall-assisted
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
2
PNF Hip Flexor Contract-Relax
3–4 cycles per side
Press the down knee into the floor.
Slot: joint-specific ROM
Named by a Round-2 reviewObserved in 4 papers · 2–12 repsthe finding states no reps for this.
8 options for this requirement
These are the practices the completed Round-2 reviews name for joint-specific ROM. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
18 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in repetitions and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Dynamic warm-up
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
36 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Vibration-assisted
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Wall-assisted
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
3
PNF Calf Contract-Relax (Strap)
3–4 cycles per side
Straight knee for gastroc, bent for soleus.
Slot: joint-specific ROM
Named by a Round-2 reviewObserved in 4 papers · 2–12 repsthe finding states no reps for this.
8 options for this requirement
These are the practices the completed Round-2 reviews name for joint-specific ROM. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
18 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in repetitions and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Dynamic warm-up
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
36 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Vibration-assisted
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Wall-assisted
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
4
PNF Chest / Pec Contract-Relax (Doorway)
3–4 cycles
Submaximal press into the doorframe.
Slot: joint-specific ROM
Named by a Round-2 reviewObserved in 4 papers · 2–12 repsthe finding states no reps for this.
8 options for this requirement
These are the practices the completed Round-2 reviews name for joint-specific ROM. The evidence rating on this routine belongs to the practice and its dose, not to any one of these. Choosing one changes what you read on this page only — it is not saved on any session in your week, and it never changes what the routine prescribes. To keep a choice, make it on the session itself in My Week.
Ballistic stretching
Compared in the review
3 papers put it in this slot · dose unit not stated
Evidence and how-to
Dynamic stretching
Compared in the review
18 papers put it in this slot · dose in sets × time
Cannot be used here: This step's dose is measured in repetitions and this option's in sets × time. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Dynamic warm-up
Compared in the review
2 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Foam rolling
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
PNF stretching
Compared in the review
7 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Static stretching
Compared in the review
36 papers put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to
Vibration-assisted
Compared in the review
2 papers put it in this slot · dose unit not stated
Evidence and how-to
Wall-assisted
Compared in the review
1 paper put it in this slot · dose in duration
Cannot be used here: This step's dose is measured in repetitions and this option's in duration. Converting between them is not something the research says, so the swap is refused rather than converted.
Evidence and how-to

Safety, and where each line comes from

18 product safeguard (app-authored)6 source silent

Each line below says where it comes from. “Reported by the review’s sources” is the source’s own words about adverse events or contraindications. “Product safeguard” is written by this app, not by the research. “Source silent” means the studies behind this routine report nothing on that point, which is not the same as saying it carries no risk.

Who should modify or avoid this

Product safeguard (app-authored)Contract at moderate, not maximal, effort; avoid with acute strains.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Adults comfortable with a slightly more involved technique.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Designed for generally healthy adults. Hypermobility, a recent injury or surgery, or a bone-density condition changes what is appropriate here.
Source silentThe sources behind this routine's finding report no contraindications or population restrictions.

Prerequisites

Product safeguard (app-authored)Written for intermediate level. Equipment: mat, none, strap. Warm up before the working sets, and learn each movement at a light load or short range before adding effort.
Source silentThe sources behind this routine's finding report nothing on prerequisites or starting level.

Hazards and adverse events

Product safeguard (app-authored)PNF Hamstring Contract-Relax (Strap): Use submaximal contractions; avoid breath-holding and straining.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)PNF Hip Flexor Contract-Relax: Keep contractions gentle; pad the down knee.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)PNF Calf Contract-Relax (Strap): Submaximal contractions; ease off with Achilles pain.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)PNF Chest / Pec Contract-Relax (Doorway): Submaximal effort only; gentle with unstable shoulders.
From the exercise catalogue, written by this app.
Source silentThe sources behind this routine's finding report no adverse events.

Progression and regression

Product safeguard (app-authored)PNF Hamstring Contract-Relax (Strap): regress with Lower the contraction effort; Keep a slight knee bend and progress with Add an antagonist contraction (contract-relax-antagonist-contract); Increase range gained per cycle.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)PNF Hip Flexor Contract-Relax: regress with Reduce the contraction effort; Smaller range gains and progress with Add posterior pelvic tilt at the new range; Add an overhead reach.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)PNF Calf Contract-Relax (Strap): regress with Bend the knee to bias the soleus; Reduce contraction effort and progress with Keep the knee straight for the gastroc; Increase range gained per cycle.
From the exercise catalogue, written by this app.
Product safeguard (app-authored)PNF Chest / Pec Contract-Relax (Doorway): regress with Lower the arm height; Reduce contraction effort and progress with Raise the arm angle each cycle; Single-arm version.
From the exercise catalogue, written by this app.
Source silentThe sources behind this routine's finding report nothing on how to progress or regress it.

Stop conditions

Product safeguard (app-authored)Stop if you feel sharp pain, numbness, tingling or a pulling sensation in a joint rather than a muscle; stretch to mild tension, never through pain.
Source silentThe sources behind this routine's finding report no stop conditions.

When to seek supervision or clearance

Product safeguard (app-authored)Sharp or radiating pain during stretching, stop and consult a clinician.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Sudden loss of range of motion or joint instability, seek a physical therapist.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Numbness, tingling, or a recent injury, get medical clearance first.
From this routine’s block record, written by this app.
Product safeguard (app-authored)Ask a clinician or physiotherapist before starting if you have a joint that dislocates, a recent injury or surgery, osteoporosis, or nerve symptoms in a limb.
Product safeguard (app-authored)Signs of a medical emergency (chest pain or pressure, trouble breathing, fainting, sudden weakness or numbness) mean 911 or your local emergency services; thoughts of self-harm or suicide mean the 988 Suicide & Crisis Lifeline. This app does not diagnose, treat or give personalised medical advice.
Source silentThe sources behind this routine's finding report nothing on supervision or clearance.

How to do it

Contract the target muscle, then relax and stretch further, repeating a few cycles.

3–4 contract-relax cycles per muscle, 2–3×/week

The evidence behind this practice doesn't establish a dose-response relationship, so this specific frequency and duration is a reasonable design choice, not a research-backed number.

What the evidence says

The evidence is inherited from the practice this routine implements. Any duration is allowed; the label shows where you land against the studied dose.

This practice is one way to carry out what the sources on the concept entry (phys.flexibility.foam-rolling-smr-mechanisms) studied: PNF stretching compared with dynamic stretching, foam rolling and post-activation strategies before activity. Those sources are two meta-analyses (Dutta 2023, 8 studies and 174 participants; Yu 2024, 19 studies), a systematic review (Anderson 2020) and five randomised trials, among them Deguzman 2018 (dynamic stretching, PNF and foam rolling) and Malek 2024 (dynamic stretching and PNF for sprint and jump). Their conclusions are not yet recorded in this library, so this entry states no effect of PNF and no comparison with the other methods. The full account, source by source, is on the concept entry this practice links to (phys.flexibility.foam-rolling-smr-mechanisms).

Key sources

systematic reviewThe Acute Effects of Foam Rolling and Dynamic Stretching on Athletic Performance: A Critically Appraised Topic.B. L. Anderson, R. Harter, James L. Farnsworth (2020) · Journal of sport rehabilitation · 10.1123/jsr.2020-0059 · full text

randomised controlled trialAcute effects of dynamic versus foam rolling warm-up strategies on physical performance in elite tennis playersÁ. López-Samanés, J. Del Coso, J. Hernández-Davó et al. (2021) · Biology of Sport · 10.5114/biolsport.2021.101604 · full text

randomised controlled trialThe Immediate Effects of Self-administered Dynamic Warm-up, Proprioceptive Neuromuscular Facilitation, and Foam Rolling on Hamstring TightnessL. Deguzman, S. Flanagan, Shane D. Stecyk, Melissa M. Montgomery (2018) · Athletic Training & Sports Health Care · 10.3928/19425864-20171101-07 · full text

Each source is shown by its own study design.

8 sources: 2 meta-analyses, 5 randomised controlled trials, 1 systematic review

Agreement: Direction recorded for 0 of 8 sources; not yet recorded for the rest.
The claim's outcome: Outcome not yet recorded
Certainty: No source states a certainty rating.

What each source measured and concluded (8)

systematic review · 2020

Anderson et al. (2020) — The Acute Effects of Foam Rolling and Dynamic Stretching on Athletic Performance: A Critically Appraised Topic.

How it was read: read in full text

randomised controlled trial · 2021

López-Samanés et al. (2021) — Acute effects of dynamic versus foam rolling warm-up strategies on physical performance in elite tennis players

How it was read: read in full text

randomised controlled trial · 2018

Deguzman et al. (2018) — The Immediate Effects of Self-administered Dynamic Warm-up, Proprioceptive Neuromuscular Facilitation, and Foam Rolling on Hamstring Tightness

How it was read: read in full text

randomised controlled trial · 2024

Malek et al. (2024) — The Acute Effect of Dynamic vs. Proprioceptive Neuromuscular Facilitation Stretching on Sprint and Jump Performance

How it was read: read in full text

meta-analysis · 2024

Yu et al. (2024) — Examining the Influence of Warm-Up Static and Dynamic Stretching, as well as Post-Activation Potentiation Effects, on the Acute Enhancement of Gymnastic Performance: A Systematic Review with Meta-Analysis.

How it was read: read in full text
What the review says it includes: systematic review with meta-analysis
Studies and participants, as stated: N = not reported participants across 19 studies

meta-analysis · 2023

Dutta et al. (2023) — Foam Rolling is not Superior to dynamic Stretching in Augmenting Muscle Strength and Physical Performance Markers: A Systematic Review and Meta-Analysis

How it was read: read in full text
What the review says it includes: systematic review and meta-analysis
Studies and participants, as stated: N = 174 participants across 8 studies

randomised controlled trial · 2020

Somers et al. (2020) — Acute Effects of Gastrocnemius/Soleus Self-Myofascial Release Versus Dynamic Stretching on Closed-Chain Dorsiflexion.

How it was read: read in full text

randomised controlled trial · 2021

Seçer et al. (2021) — Comparison of Immediate Effects of Foam Rolling and Dynamic Stretching to Only Dynamic Stretching on Flexibility, Balance, and Agility in Male Soccer Players.

How it was read: read in full text

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